Wall Slides (Wall Angels)

Muscles Worked

Primary

Shoulders

Secondary

Back

Quick Cues

1

Back against the wall

2

Slide arms up and down

3

Keep contact with the wall

4

Squeeze shoulder blades

Equipment Needed

BodyweightWall

Stand with your back flat against a wall, feet about 30 cm away.
Press your head, upper back, and glutes into the wall.
Place your arms against the wall in a "goal post" position (elbows at 90 degrees).
Slowly slide your arms up the wall overhead, keeping contact the entire time.
Slide your arms back down to the starting position.
If your arms lose contact with the wall, reduce the range of motion.
Repeat for the desired number of repetitions.

Common Mistakes

Not keeping the back flat against the wall

Letting the lower back arch

Shrugging the shoulders during the slide

Pro Tips

Keep your back, elbows, and wrists touching the wall throughout

Slide your arms up and down slowly to improve scapular movement

If your lower back arches off the wall, shorten the range of motion

Your Progress

Variations

Prone Y-T-W Raise

Shoulder Dislocations

Face Pull